Yoga offers a holistic approach to enhance your overall well-being, fostering happiness and health throughout your day. Here are some expert-recommended asanas to incorporate into your routine:
Yoga has gained global recognition as a practice that promotes health, fitness, and mental peace. It is a unique and extraordinary form of exercise that has profound effects on various glands and organs of the body. Yogic practices, including asanas, help create intra-abdominal pressure and facilitate cleansing, which is crucial for maintaining health and vitality.
Understanding the correct process of practicing Yogasanas is essential to reap their maximum benefits without experiencing any adverse effects. According to ancient texts, Muni Patanjali described an asana in his Yoga sutra exposition as ‘Sthira Sukham Asanam,’ which translates to “the posture should be steady and comfortable.” This implies that from the beginning to the end of the practice, your movements should be steady, slow, joyful, and graceful.
To shed more light on this topic, the editorial team at Onlymyhealth spoke to Ravi Dixit, Joint Director at Kaivalyadhama in Mumbai, to learn about yoga poses that can help you start your day on a happy and healthy note.
Yoga poses to kickstart your morning
Here are several techniques drawn from experience, tradition, and science to provide you with the essential energy boost at the beginning of your day. While these exercises may require 15-20 minutes in the morning, an optimal yoga routine encompasses a comprehensive set of practices lasting over an hour. Thus, here are five Yogic techniques to enhance your day with increased happiness, health, and joy:
1. Tadasana
- Inhale deeply, and lift both hands in front of your body.
- Extend your arms upward, reaching parallel to your ears, while simultaneously lifting your toes and standing on them.
- Maintain this position for 10-15 seconds, then exhale as you lower your hands and return to your starting position.
- Repeat this sequence gradually and softly two to three times, focusing on slow, deep breaths.
2. Trikonasana
- Stand with your feet comfortably separated.
- Extend your arms out to the sides, aligning them with your shoulders.
- Inhale deeply, then exhale as you twist your torso and lean down to touch the opposite foot, while gazing up at the ceiling or the hand raised overhead.
- Maintain this position for 10-15 seconds, breathing steadily.
- Return to the starting position and repeat the same movement on the opposite side.
3. Padahastasana
- Stand with your feet close together.
- Lift your arms upward and gently lean backward as you take a deep breath.
- Exhale slowly as you bend forward, aiming to touch the ground.
- Hold this position for 15-20 seconds, breathing evenly.
- Slowly return to the starting position, release, and relax.
4. Kati Vakrasana
- Stand with your legs apart and extend your arms in front of you at shoulder height.
- Inhale deeply, then exhale as you move both hands to the left.
- Maintain slow, deep breaths as you hold this position for a while.
- Inhale and return to the center.
- Repeat the same movement on the other side, exhaling as you move your hands to the right.
5. Utkatasana
- Ensure your feet are hip-width apart.
- Position your hands in front of you.
- Inhale deeply, then exhale slowly as you descend, simulating a sitting motion.
- Strive to align your thighs parallel to the ground while keeping your arms extended forward.
- Maintain this position for 10-15 seconds, maintaining regular breathing.
- Gradually release the posture and return to your initial position.
Regular, daily practice of these Yogasanas with mindfulness of body and breath can contribute to a more serene, tranquil, and centered way of living.